Tag Archives: diet

CAFFEINE IS CONSUMED IN MANY FORMS AROUND THE WORLD YET QUESTIONS REMAIN ABOUT ITS HEALTH BENEFITS

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

Have you had your first cup of coffee yet today? If so then you’ve ingested about 100 mg of caffeine. If you’re on your second or third cup of coffee, you’re close to the recommended upper limit for daily caffeine consumption. For many that leads to a love-hate relationship with all things caffeine. People love the way they feel when they have and hate the way they feel when they don’t.

But is caffeine really that bad for us?

Caffeine has been in our diets since the first cup of tea was sipped in China in 10th century BC. Since then, the history of the world can be traced to the distribution of caffeine-rich tea from Asia, coffee beans from Africa and cocoa from South America. Today caffeine is the most widely used drug in the world.

To help you deal with your caffeine habit, I’ve prepared a Q/A to report on the latest research.

Are there any health benefits to caffeine?

Yes, caffeine is an antioxidant and helps fight the free radicals found in the body that attack healthy cells and cause disease. The anti-inflammatory effects of caffeine also improve immune function and caffeine can help with allergic reactions by its anti-histamine action.

Does caffeine increase the risk for heart disease?

No, several large studies found no link between caffeine and elevated cholesterol levels or increased risk for cardiovascular disease. Caffeine does cause a temporary rise in blood pressure in those who are sensitive to it, but more research is need to determine if it increases the risk for stroke in people who have hypertension.

Can caffeine cause osteoporosis?

No, not if there is adequate calcium in the diet. Consuming more than 700 mg a day may increase calcium losses in urine, but adding one ounce of milk to a cup of coffee will replace these losses.

Is caffeine a diuretic?

Yes, caffeine will increase the need to urinate, but it does not lead to excessive fluid losses. The amount excreted is not greater than the amount of fluid contained in the caffeine-containing beverage consumed.

Is the amount of caffeine in a cup of coffee always the same?

No, the amount can differ widely from cup to cup brewed from the same brand and among different brands. Even decaffeinated coffee contains some caffeine.

Are there any groups that should limit their intake of caffeine?

Yes, according to the American College of Obstetricians and Gynecologists pregnant women should have no more than 200 mg of caffeine per day, or the amount of caffeine in about 12 ounces of coffee. Women who drink larger amounts than that appear to have an increased risk of miscarriage compared to moderate drinkers and non-drinkers.

Is caffeine safe for children?

Yes, in moderation. Studies suggest that children can consume up to 300 mg of caffeine a day, although some children may be more sensitive than others its stimulant effects. The introduction of energy drinks containing caffeine has made it easier for children to get more than they should.

Maybe, depending on how you define addictive. Caffeine stimulates the central nervous system and can cause mild physical dependence if used regularly. If you stop consuming it you may experience withdrawal symptoms including headache, anxiety, fatigue, and difficulty concentrating. It does not, however, interfere with your physical, social or economic well-being the way additive drugs do.

This post was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated on July 1, 2013, but you can read the post here.

COMPLICATIONS AND INFECTION AFTER SURGERY CAN BE REDUCED WITH THE RIGHT DIET BEFORE SURGERY

Although some surgical procedures are called “elective,” I have a hard time believing anyone ever really elects to have their body cut open so repairs can be made inside. What people are really choosing is when to have their surgery. No matter when you schedule it, it’s still pretty scary.

Even if you pick a date and get through the procedure, the risks of surgery don’t end when you’re all stitched up. The chances of an infection after surgery and other post-operative complications, such as hemorrhaging, blood clots, and pain, are very high.

Knowing how to reduce those complications is definitely an option I would elect. And a new study suggests that our pre-surgery diet may hold the key to a better recovery.

Reducing Surgical Stress

As important as surgery is to repairing the body, it is also a form of trauma. The more surgeons know about how to minimize surgical trauma, the better the recovery process is for their patients. Most of their attention has been focused on protecting vital organs and blood vessels, but now scientists are looking at how fat responds to stress.

Fat is a major component of the body and contrary to popular opinion, is viable, active tissue. Cutting through it during surgery is a source of trauma, or stress. Early evidence suggests that the trauma to fatty tissue in the body results in a change in the chemical balance of our fat cells that can negatively impact recovery time after surgery.

The Pre-Surgical Diet

In a study using mice, researchers at Brigham and Women’s Hospital in Boston found surgical trauma rapidly affected the fat tissues located both close to and distant from the surgical site. By changing the diets of the mice before surgery, they were able to affect inflammation, infection and wound healing in the mice.

A high fat diet before surgery produced the worst outcomes, while mild food restriction produced the best results. The researchers concluded that changing the pre-surgery diet may be an effective and inexpensive way to reduce the stress of surgery. The next step is to test their hypothesis on human subjects.

This post was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. This site was deactivated on July 1, 2013, but you can view it here.

YOU DON’T HAVE TO SERVE DIET SNACKS IF YOU USE THESE HEALTHY SNACK IDEAS

When the Taco Bell advertising team came up with the idea to bash veggie platters at Super Bowl parties, they weren’t just knocking vegetables. The ad implied that all healthy snack food ideas are unwelcomed at the biggest gridiron event of the year. Now that the ads have been pulled, it has left many people wondering whether any diet snacks can be safely served on game day.

Do not despair! There are other ways to curb your party food consumption without trying to sneak broccoli into the chili con carne!

Beware of Halos

One of the biggest mistakes we can make when faced with lots of food choices is to separate the choices into “good” and “bad” foods. No matter what criteria we use to make the distinction, it always leads to the same illogical conclusion that if we eat mostly good food, it’s okay to eat some bad food, too.

This is called the Halo Effect, where we believe the good food – they’re the ones wearing the halo – can somehow magically cancel out the risks of the bad foods.

Mathematically, this just doesn’t work out in our favor. The amount of fat, sodium and calories in 20 potato chips submerged in a half cup of onion dip cannot be cancelled out by a 20 baby carrots dabbed in hummus. Same is true about eating the celery sticks served with the Buffalo wings. The numbers just don’t jibe.

This does not mean we can never eat the chips, dips and wings. We just have to be more realistic about how many we can afford to add to our fat, sodium and calorie tally for the day.

“Watch” What You Eat

As much as we all feel drawn to food by its smell and taste, our vision plays a role in what and how much we eat, too. I’m not talking about attractive plating arrangements, but the color and size of the plates and bowls its served in. Food marketers use this information to get us to eat more of their products, but we turn the tables on them and use it to eat less.

A study done in the Department of Social and Economic Psychology at the University of Basel Switzerland found people ate less snack food from a red plate and drank less soft drink from a red cup than they did when blue or white plates and cups were used. The researchers hypothesize that the color red serves as a subliminal stop sign that helps to reduce how much we eat.

That’s good news for San Francisco 49er’s fans who can use the team’s red and gold colors for their party ware.

Tackle the “Hidden Persuaders”

Even if there won’t be any diet snacks at your Super Bowl spread, there are ways to deal with mindless eating so you don’t overindulge. Thanks to the pioneering work of Dr. Brain Wansink, a consumer behavior psychologist, we now have proof that how we serve food is as important as what we serve.

Use these Healthy Snack Food Ideas to Eat Less at Your Super Bowl Party

Use tall slender glasses for drinks instead of short wide ones

Fill a basket with single-serving bags of chips instead of having big bowls filled with chips

Offer only 1 or 2 types of chips instead of 3 or more

Place some of the snack food just out of reach so guests have to get up to have more

Provide small plates for guests to fill with their own snacks and place scoops and tongs on platters so they can serve themselves

Offer snacks that require some effort to eat, such as peanuts or pistachios in shells, cheese you must spread, and candies you must unwrap

This post was written during my 2 1/2 year tenure as a blogger for Family Goes Strong. The site was deactivated on July 1, 2013, but you can read the original post here.

A NEW STUDY ON BEHAVIORS THAT AID WEIGHT LOSS FOUND KEEPING A FOOD JOURNAL IS NUMBER ONE

When it comes to weight loss, any diet that results in caloric reduction will do the job. But if you’re looking for the best results, keeping a foodjournal can make the difference. That, along with not skipping meals or eating lunch at restaurants too often.

The researchers monitored 123 women for one year who were randomly assigned to either the ‘diet only’ arm of the study or the ‘exercise plus diet’ option. They looked at the impact of a wide range of self-monitoring strategies, diet-related behaviors and meal patterns on weight change in the subjects.

At the end of the study participants in both groups lost an average of 10 percent of their starting weight. But those who kept food records lost the most — approximately 6 pounds more than women who did not keep records.

Skipping meals also affected results. Women who skipped the most meals lost about 8 pounds less than those who did not skip. Going out for lunch was another behavior that impacted weight loss. Those who ate lunch out in a restaurant at least once a week lost about 5 pounds less than those who went out for lunch less often. Eating out regularly for breakfast or supper were also linked to less weight loss, but lunch had the biggest difference on weight.

This research reinforces something I have seen work over and over again in my clinical practice. Throughout the 25 years I was seeing clients, those who keep the best food records lost the most weight and kept it off the longest – women and men, young and old alike. I’ve included this advice in my blogs, too.

Where you keep your record does not matter. It can be done in a simple blank note pad or detailed food journal template, in a computer tracking program or voice activated phone app. What matters is what you report.

Tips for Keeping a Food Journal

Honesty: Record everything you put into your mouth and swallow. Don’t leave out anything whether it was just a nibble or had no calories, like a diet drink. Make it your goal to record everything you eat and drink, period.

Accuracy: Get quantifiable information about the amount you are eating or drinking whenever you can by measuring or weighing the portion you take, counting the items, or reading the label to determine what is the serving size. The more you do this, the better you will be at estimating when you have to.

Thoroughness: Include descriptive information about how the food was prepared, what condiments were used, any sauces or gravy added, and any special features such as low fat, reduced sodium, sugar free, etc. Ask questions when eating out if you’re not sure how something was made or what it was made with.

Consistency: Continue your record-keeping when you are away from home so you can enter information as soon as you eat or drink something, even if you must use the back of a receipt until you can transfer it to your permanent record. Don’t rely on your memory.

I have been keeping a food journal every day since I was in college studying to become a dietitian and my weight has not changed other than when I was pregnant. Has anyone else been keeping a food journal that long?

This post was written as a guest blog for Family Goes Strong. You can read the original post here.

YOU DON’T HAVE TO BE A VEGETARIAN TO BENEFIT FROM INCLUDING MORE SOY IN YOUR DIET

Being a vegetarian isn’t the only reason to eat soy-based products. There are benefits for all of us – young or old, vegan or omnivore – to incorporating more soyfoods into our meals. The one I promote the most is that it increases the variety in our diets. That is also the tagline for National Soyfoods Month, which is celebrated in April each year.

I like to focus on variety because it’s the best way to make room on “your plate” for everything you enjoy while keeping any food from taking up more space than it should. And that helps you deal with the hard-to-grasp concept of moderation. Simply put, it means you must control the amount and frequency of everything you eat to have a balanced diet.

Yet with all the news you hear about “super foods,” it’s easy to believe you can eat all you want of some foods (you can’t), or you’d be better off limiting your diet to some top ten list (you won’t). Eating a greater variety of foods is the best bet for optimal nutrition.

So in honor of National Soyfoods Month, here are some reasons why you might want to expand the variety of your family’s diet with the addition of more soyfoods:

FOLLOW THESE STEPS TO GIVE YOUR KITCHEN A HEALTHY MAKEOVER FOR THE START OF THE NEW YEAR

There is no better time than the first day in the first week of a brand new year to make a fresh start on the road to healthyeating. And there’s no better place to take the first step on that journey than your kitchen. January 1st is a perfect time to clean out your cabinets, purge your pantry and rid your refrigerator of any foods that might sabotage your diet in 2012.

Let me lead the way to your kitchen makeover!

The first thing you must consider is whether you alone can take control the contents of your kitchen? If not, you will need to include the other decision makers in your household before undertaking this project.

Next you must have a clear vision of what types of foods your new eating plan includes. Does it allow pasta sauce in a jar or just canned tomatoes to make your own sauce? Can you eat tortilla chips if they are made from organically grown corn, yet still snack chips? Will you be able to use any of your collection of bottled salad dressings, or must they all go?

Once you have those guidelines in place, you’ll need a large trash bag for the food you’ll dispose of and a sturdy box for the food you can donate. And you’ll need a pad to begin writing your shopping list of the better-for-you replacement foods you’ll need to buy when you’re done.

Starting with the cabinets, cupboards and pantry, remove everything in a jar, bottle, can, box, bag, or pouch. Immediately discard anything opened that does not “belong” in your new food plan. Then put the unopened versions of any unwanted foods in the donation box.

Now make a list of the items you’ll need to fill in the gaps with the good stuff.

The final step is to wipe down the shelves before returning just those foods you want to see on your plate at future meals.

With that done you’re ready to tackle the refrigerator and freezer. Start with containers stored on the shelves in the doors of the refrigerator. Remove everything from those shelves, sort it, discard what you don’t want, clean the shelves and return the items you want to keep. Don’t forget to add the foods to your shopping list you want to replace. Next empty the drawers and do the same thing. Then you can clear out the open shelves and lastly, hit the freezer.

This is just one step towards better eating habits, but it’s a giant step. You can’t continue your habit of eating a bowl of ice cream in front of the TV every night if there’s no ice cream in the freezer. And you can’t establish your habit to eat more brown rice and whole grain pasta if they aren’t in the cupboard.

THE SHOES YOU WEAR CAN CONTRIBUTE TO WEIGHT GAIN WHEN TIME IS SHORT FOR EXERCISE

The holiday season is not only a challenge to your diet, it can also undermine exercise routine. If your workouts are being shortchanged by all the extra things you have to do this time of year, be prepared to move more while doing them! What you wear on your feet can make all the difference. Style is a luxury you can’t always afford when trying to stay in shape. Wear sensible shoes that let you keep moving to avoid holiday weight gain.

Pointy toes work for the Grinch, but won’t let you get through a day at work without a blister.

Untied sneakers are trendy at the Mall, but will keep you riding the escalator instead of taking the stairs.

Cowboy boots are perfect if traveling by horseback, but not if you’re galloping to your subway stop.

Rubber boots are great for puddles, not for climbing ladders to hang Christmas lights around the house.

Flip Flips are fine when getting a pedicure, but won’t help you get your heart rate up walking from the parking lot.

Plastic sandals make sense sitting by the pool, not when running a vacuum to clean up the cookie crumbs.

Strappy sandals show off your toes, but will probably get them stubbed if you try to do any last minute shopping.

High heels are glamorous for a party, but will probably keep you in your seat instead of on the dance floor.

It’s party season and with those parties comes the annual excuse to eat, drink and be merry! Then after splurging on too much food or booze there’s the all too familiar lament, “It was just this one time.” Trouble is, that particular “one time” may have been the annual Christmas party, while the next “one time” may be your birthday or wedding anniversary or you-name-it occasion that is just another excuse to overeat and drink.

Before you know it, those binges are happening on a regular basis. But no matter what the frequency, they are not good for your body or diet. The excess calories, fat, sodium and whatever else you swallow without tasting are nearly impossible to offset by weeks of sensible eating and drinking. Even one big splurge a year can trigger an inflammatory response that can leave permanent scars on your artery walls.

Believing that it’s okay to overindulge once in a while is like believing you can drive over the speed limit without wearing a seatbelt occasionally. Both are very risky behaviors that can have drastic consequences.

The sooner you get those eating and drinking binges under control, the better your health will be. Here’s why.

Our bodies do not rate us on how many “good” days of eating we’ve had against the number of “bad” days. Instead, the value of everything we eat and drink is counted as consumed. The goal is for the high numbers to get averaged down by lower ones so our totals add up right by the end of the week.

For example, if you have a caloric allowance of 2000 per day and eat 2200 calories on Monday, you need to eat just 1800 on Tuesday to average it out. Or you can eat 1900 on both Tuesday and Wednesday to offset the excess 200 calories. Or you can add another 30 minutes of moderate physical activity to your week to cancel them out.

But what if you splurge over the weekend and eat an extra 3000 calories or 80 grams of fat or 5000 mg of sodium? It’s not difficult to consume those values in one sitting, but scaling back on what and how much you eat in order to offset them is nearly impossible. There just aren’t enough days in the week to average those high numbers back into your diet.

The result is slow but steady weight gain, clogged arteries and high blood pressure, along with an increasing risk for numerous other preventable diseases. Splurging for just one day or even one meal is not worth it if you cannot repair the damage.

The best anti-splurging strategy during this holiday party season and throughout the rest of the year is a simple one. Don’t let refreshments become more important than relationships.

Connect with the people instead of your plate.

Talk and listen more, eat and drink less.

Leave with the number for a new contact, not another notch up on the scale.

Hypertension, heart disease and diabetes – three preventable diseasesthat are the result of modern lifestyles. No matter which one you are diagnosed with, medications are immediately prescribed and dietary modifications are recommended. Unfortunately, few people make the needed changes in their diets while it might still do them some good. Instead, they take the pills and hope for the best.

Then by the time they’re ready to retire, there is little that a change in diet can do to reverse the damage from eating too much saturated fat, sodium and sugar. The most they can hope for is the ability to juggle all the overlapping conditions and restrictions.

So what are the dietary goals for those in retirement?

Aging results in changes in normal digestion and absorption, which impact your nutrient requirements, along with the effects of multiple medications and long-standing diseases. That is why most nutrition research does not typically include subjects older than 55 – there aren’t enough “healthy” people in that age group to study.

Consequently, there is no simple diet plan for the over 60 crowd. But there are three important areas to focus on until you can get a thorough nutritional assessment and individualized dietary plan from a registered dietitian.

Nutrient Density

While there is no one diet that fits all, we do know that a more nutrient dense one is important. That means your diet should be made up foods that provide more nutrients in fewer calories because calorie needs go down with age while nutrient requirements increase. Nutrient dense foods include:

Whole grains and cereals and the products made from them, like whole wheat bread and pasta

Expand Variety

Meals can easily become repetitious and monotonous, and that’s not a good. Variety is important both within each food group and throughout the year to be sure all of the nutrients you need are available from the foods in which they are naturally found.

It can be as simple as adding something new to your menu each week. Try a different type of apple or a frozen vegetable medley containing edamame (they’re soybeans!). Have cornmeal polenta as a side dish or black beans in your salad.

Ease Up on Extras

There are many things people enjoy eating and drinking that add little nutritional value to their diets, but do add calories. These extras include cake, cookies and candy and the butter, cream cheese and other spreads added to foods. While it is not necessary to give them up entirely, it is important to eat them less often and in smaller portions or to use lower calorie substitutes for them when available.

For example, a slice of peach pie can be replaced with a dish of sliced peaches (fresh, frozen or canned in unsweetened juice) topped with 2 crushed ginger snaps as a way how to have your pie and eat it, too!

MAKING SURE ALL THE NUMBERS ADD UP RIGHT ARE IMPORTANT FOR WEIGHT CONTROL, A HEALTHY DIET AND PHYSICAL FITNESS

I’ve written about some of the important numbers involved in weight control and balanced diets before. Things like the difference between serving sizes and portion sizes and the grams of protein you need each day. But there are more numbers you need to know for good nutrition and physical fitness. Many more.

Unfortunately, self-control and mindful eating are not enough. If you want to lose, gain or maintain your weight or strive for a healthier diet and fitter body, you’ve got to watch the numbers. Here are some that matter most.

Calorie level? This is based on your age, height, and weight and activity level – all important numbers to know. If you do, you can figure out your daily calorie requirement here.

Number of Food Groups? 5 + 1 + “extra calories” are what we get in the latest USDA eating guide, ChoseMyPlate.

Number of servings per day from each group? Varies based on calorie level. The ranges for adults are:

5 – 8 ounce equivalents of Grains, with at least ½ as whole grains

2 – 3 cups of Vegetables, with specific amounts per week for the 4 subgroups

1 ½ – 2 cups Fruit

3 cups Dairy

5 – 6 ½ ounce equivalents Protein Foods

5 – 7 teaspoons oils

120 – 265 Empty Calories

Serving size? Varies with each food and each food group, but includes numbers of ounces, cups, tablespoons, teaspoons and counted pieces, like 3 pancakes or 16 seedless grapes.

Steps or Miles per day? 10,000 steps a day counted on a pedometer, which is equivalent to approximately 5 miles, can be an alternative way to get your aerobic activity according to Shape Up America!

Amount of strength conditioning? 2 days a week working all the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms), with 8-12 repetitions per activity that counts as one set.

As you can see, there are many numbers involved in reaching all the goals for a healthy diet and fit body. Fortunately, if you make a habit of eating right and staying active you won’t need a calculator to get through your day!

Check these related articles to help you get your numbers to add up right.